Monday 26/03/18
3 x 3 Dead Lift 5 x 1 Minute Planks Between Sets Then 10 Minute AMRAP – 9 Power Cleans @ 115/80lbs
3 x 3 Dead Lift 5 x 1 Minute Planks Between Sets Then 10 Minute AMRAP – 9 Power Cleans @ 115/80lbs
5 x 50m Sprints **Start sprints at 90sec intervals. Progressively increase effort each sprint from 80% to 100% Then – 800m Slow
“Open Workout 18.5” 7 Minute AMRAP 3,6,9,12,15…etc – Thrusters @ 100/65lbs – Chest To Bar Chin Ups
20 Minutes To Find 1 Rep Max Bench Press 5 x 8 Bent Over Barbell Rows Between Sets Then In Teams Of
10-8-6-4-2 Hang Power Clean Shoulder Mobility And/Or Accrue 10-15 Skin The Cats Between Sets Then 3 Rounds – 540m Run – 15
12-12-12-12-12 DB Seesaw Press 5 x 20 Hollow Rocks Between Sets Then 15 Minute AMRAP – 10 Toes To Bar – 20
5-5-5 Back Squat Accrue 30 Strict Chin Ups Between Sets Then 4 Rounds x 3 Minutes – 300/270m Row – 15 Burpees
“Open Workout 18.4” For Time (9 Minute Time Cap) 21-15-9 – Dead Lifts @ 225/155lbs – Handstand Push Ups Then, Straight Into